10.21.2021
Nutrition 101 workshop is tonight!
LIFT MOVE WORK
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Enter your score on between today and the 25th!

Warm-up
solider kick, side lunge, bear crawl, burpee broadjump
5 inch worm
30 seconds each side – couch stretch
Skill work – Cleans
Build to 75% of 1rm – stop there.
Metcon (Weight)
Lift Move Work
Lift Track 1
min 0-4
establish 1RM clean
rest 2 minutes
Metcon (AMRAP – Reps)
Move Track 1
Min 6-10
Max reps: bar muscle ups
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
Work Track 1
Min 12-20
AMRAP
30 double-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 lateral burpees over the dumbbell
Metcon (Weight)
Lift Track 2
min 0-4
Est. 1 RM Clean
rest 2 minutes
Metcon (AMRAP – Reps)
Move Track 2
min 6-10
max rep: Pull-ups
rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
WORK Track 2
min 12-20
AMRAP
20 double-unders
6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
6 burpees
Metcon (Weight)
Lift Track 3
Min 0-4
Est 1rm Clean
rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
WORK Track 3
min 12-20
AMRAP
20 single-unders
5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
5 burpees